FORT BENNING, Ga., (July 10, 2013) -- How many times have you told yourself phrases like, "Once I clean the house I'm going out to lunch," "As soon as I finish the run, I can relax and get a cold drink," or "Just wait until the kids are bathed, their teeth are brushed, stories read and in bed … then I can watch a show that doesn't originate from Nickelodeon or Disney."
These are all phrases that are called motivational contracts. They start with a disliked activity and are followed up by a liked activity. When you follow through, these can be very motivational -- when done in a healthy way.
When it comes to fitness, I have to be motivated, so I pair a difficult task with a liked task. Thus, making the disliked activity take on qualities of the liked activity. In time, the disliked activity won't be as difficult as it was in the beginning.
For example, when I started attending spin classes at Smith Fitness Center I was terrified. I knew it would burn a large amount of calories and the people walking into class looked like athletes. I wanted that, so I walked in not knowing what to truly expect. After what I like to call my "hour of reckoning," I left exhausted and sweaty. In those moments I knew that I would never want to go back because it was hard, but I had to go back because I needed the challenge.
That's when I started to prepare for my next class by pairing the good with the bad. Yes, the class had my heart rate up and my legs were on fire. However, the instructor had great, loud music that was motivational and after class I was able to meet other people and have a social outlet. In time, spin classes became less of a biblically epic journey and more of an enjoyable hour of exercise.
Find new ways to apply this type of thinking to other areas of fitness and movement. Try running with your friends, listening to music when you lift weights or putting the baby in the stroller and enjoying nature.
When I am at home, I try to move as much as possible. Yet, housework with a toddler is the perfect definition of insanity -- doing the same thing over and over and expecting different results.
To stay sane, I talk on the phone while I clean. I have a good friend who will fold her laundry while she watches a show. When I do yard work, I give my daughter the hose and we play. I guarantee replacing the dread of turning off the TV with thoughts of play will motivate you to get up and use your legs. There is nothing on Netflix more important than laughing out loud and making a memory.
With all that said -- do not reward yourself with food. I wish I would tell you that after a long run you could eat pie and drink wine. But that is counterproductive. Use your good judgment and enjoy your life with moderation.
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